By Ray Long
Grasp the technological know-how at the back of the arm balances and inversions of Hatha Yoga. Dr. Ray lengthy courses you on a visible narrative throughout the anatomy, biomechanics, and body structure of this old artwork, deciphering every one pose alongside the best way. The Mat Companion sequence offers you superbly illustrated, step by step directions on how you can use clinical ideas to procure the utmost take advantage of your perform. every one booklet comprises the Bandha Yoga Codex, an easy five-step strategy that may be utilized to any pose to enhance power, flexibility, and precision -- it doesn't matter what sort of yoga you perform.
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Additional info for Anatomy for Arm Balances and Inversions (Yoga Mat Companion, Volume 4)
You can use the chair stretch illustrated below to lengthen the shoulder extensor muscles. TUm this into a facilitated stretch by pressing the elbows onto the seat of the chair for several breaths. Then take up the slack produced by the relaxation response. AtiA� 'lA r \' 1\,ARD rAt;l U� Ou OSE 29 S T E P 1 Flex the hips by contracting the psoas muscle to tilt forward when the psoas contracts. Note the origin and its synergists, including the adductors longus and of the psoas major on the lumbar spine.
This shifts the the front of the body. f VA S I S T H A S A N A SAGE POSE VASISTHASANA HAS THREE MAIN FOCI OR STORIES: THE ARM THAT IS HOLDING the body up, the lower-side leg, and the pelvis. Each interacts with the other to create balance. The hand connects with the shoulder via the wrist, elbow, and upper arm. It ultimately connects with the thorax through contraction of the serratus anterior. This muscle wraps around the chest from the scapula and helps stabilize the shoul der blade against the chest wall.
This is an example of closed chain contraction, wherein the insertion of the muscle remains fixed and the origin moves (in this case, the pelvis lifts). Subplots of the pose include pressing the upper-side hand against the side of the body and attempting to drag it backwards. This engages the latissimus dorsi in a closed chain fashion, levering the chest open. Activate the quadriceps to lift the kneecaps and straighten the legs. Contract the adductor muscles to squeeze the knees together. Firm the abdomen to obtain stability in the pose.
Anatomy for Arm Balances and Inversions (Yoga Mat Companion, Volume 4) by Ray Long